The workout this week is a bit of a change from the last few we've done. We're targeting the upper body, specifically the SHOULDERS and ARMS. As a bonus there is a little bit of mobility work at the end which you can use to increase your thoracic spine and shoulder mobility if you're tight or stiff. This also helps with stability through the shoulder joint to prevent future injuries.

This workout is to designed to work on muscle tone and endurance for the upper body, so there's a bit of a mix of reps and rest times. Two quick tips:

  • When you're doing the kettlebell cleans make sure the bell isn't banging into your forearm. If it does, instead try to rotate it around into position rather then flipping it over on its end.
  • For the military press make sure you're using a challenging weight and bracing through the core before you press overhead by breathing out hard and pushing your ribcage down tight.

For a quick demo of each exercise see the video above or just ask in the gym! Let us know what you think and if you want more workouts like this.

The workout is:

WARM-UP, 3 rounds of:
Alternating punches, 30 seconds
Pushups, x 5 reps
Shoulder taps, x 20 reps
Rest 20 seconds

3 rounds of:
Kettlebell clean & press, x 10 reps (right side & left side)
Cable face pulls, x 15 reps
Rest 30 seconds

3 rounds of:
Military press, x 10 reps
Standing dumbbell curls, x 12 reps
Rest 60 seconds

2 rounds of:
Dumbbell lateral raise, x 10 reps
Plate front raises, x10 reps
Rest 30 seconds

Elliptical machine, lvl 5, 5 mins (focus on push/pull with arms)

MOBILITY, 2 rounds of:
T-Fans, x 20 reps
Wall slides, x 20
Rest 30 seconds